CrossFit On Track – CrossFit

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Metcon (AMRAP – Rounds and Reps)

w/Partner x 12 min.

Exercise by exercise Relay

+50′ shuttle sprint

10 box jump overs

10 burpees to bar touch

Deadlift (4x reps to fatigue)

Temp (5 sec. up / 5 sec down)

Aim for 50% 1RM for weight

Dead stops

Double overhand

Straps ok; NO belt

1 min. rest between sets.

Metcon (Time)

For Time


Wall Ball

400m Run


Swap running for:

30/20/10 cal Assault bike

Metcon (No Measure)


Snatch Pull

6×3-5 @ 60-80% 1RM Snatch


Sn. Grip Deadlift

4×5 @ 1RM Snatch

Muscle Snatch

5×5-8 Heavy by feel

Medium pace bike for :90 between sets

OH Squat

5×3-8; form first, then heavy

Metcon (No Measure)


20 min. AMRAP

100′ Walking Lunge w/DB

1 min. Gymnastics Plank

10/10 Box Step Ups

30/30 sec. Side Plank

10 Football burpees to MAX jump

1 min. deadbug